Vegetables
How many servings of vegetables should I eat each day?
The American Heart Association recommends 3 - 5 servings of vegetables a day, with 1 cup of raw vegetables or ½ cup cooked vegetables being considered a serving.
Are there some vegetables that I shouldn't eat?
All vegetables have nutritional benefit, so there isn’t any vegetable that you need to avoid (unless allergic). However, non-starchy vegetables are preferable over starchy vegetables for people who have insulin resistance or are trying to lose weight, due to them having more digestible carbohydrates.
Non-starchy vegetables have a high content of fiber, which is a carbohydrate that our body cannot digest and only a small amount of starch and sucrose (carbohydrates we can digest). Our bodies can only absorb only digested carbohydrates, most Therefore, they are low in calories and cause only a slight rise in blood glucose levels.
Starchy vegetables have a high content of starch and sucrose and only a small amount of fiber. the makes them higher in calories than non-starchy vegetables. Also the pancreas will need to work harder to make more insulin to handle the additional carbohydrate. and will raise blood glucose higher than nonstarchy vegetables.
If you want to better understand the differences between starch and fiber, you may be interested in reading the section understanding carbohydrates.
While vegetables fit across a spectrum of “starchiness”, the two vegetables to make note of are potatoes and corn. For people with insulin resistance or who have trouble losing weight, it is recommended to limit these particular starchy vegetables to 1-2 servings per day.
What is the difference between startchy and nonstarchy vegetables?
Starchy vegetables have a high content of starch and sucrose (which are digestible carbohydrates). That means blood sugar will rise more,Popular starchy vegetables include corn,
On the other hand, nonstartchy vegetables have a higher content of fiber, which is a nondigestible carbohydrate, and a lower content of starch. Nonstarchy vegetables cause a slower rise in blood glucose, and therefore the pancreas can make less insulin (compared to a starchy vegetable).
If you want to better understand the difference between starch and fiber, please read the section understanding carbohydrates.
Nutritional information and portions for nonstarchy vegetables
| Vegetable | Cooked or raw? |
Serving Size |
Calories | Total carb | Net carb (total carb - fiber) (grams) |
Fiber (grams) |
Protein (grams) |
Contains mederate amounts of (3-19% total daily requirement) |
Contains high amounts of: ( > 20% daily requirement) + indicates 50% or more RDA ++ indicated 100% or more RDA |
CDC nutrient density score (0-100) Takes into account phytonutrients in addition to vitamins and minerals. Score > 10 indicates high nutrient density. |
|---|---|---|---|---|---|---|---|---|---|---|
| Acorn squash | cooked | 1 cup | 115 | 30 | 21 | 9 | 2 | calcium, iron zinc, selenium, B2, B3, B9, Vitamin A | magnesium, potassium, manganese, vitamin C, B1, B5, B6 | not studied |
| Artichoke hearts | cooked | 1 cup | 90 | 25 | 15 | 10 | 5 | calcium, iron, potassium, zinc, vitamin C, B1, B2, B3, | B9, Vitamin K | not studied |
| Asparagus | cooked | 6 medium | 20 | 5 | 3 | 2 | 2 | potassium, Vitamin C, Vitamin A, Vitamin E | B9, Vitamin K+ | not studied |
| Arugula (rocket) | raw | 1/2 cup | 3 | 0 | 0 | 0 | 0 | Vitamin A, Vitamin K | N/A | 37.65 |
| Bamboo shoots | cooked | 1 cup | 65 | 5 | 3 | 2 | 2.5 | iron, potassium, B1, B2, B3, Vitamin E, Vitamin K | N/A | not studied |
| Bean sprouts | raw | 1 cup | 50 | 5 | 5 | 0 | 8 | iron | Vitamin C+, B9 | |
| Beets | cooked | 1 cup | 60 | 13 | 11 | 2 | 2 | calcium, iron, magnesium, potassium, copper, vitamin C, B1, B2, B3, B6 | manganese, B9 | not studied |
| Bell peppers, green | cooked | 1 cup | 38 | 8.5 | 7 | 1.5 | 1 | iron, magnesium, potassium, copper, manganese, B1, B3, B6, B9, vitamin E, vitamin K | Vitamin C++ | not studied |
| Bell peppers, red | cooked | 1 cup | 38 | 9 | 7.5 | 1.5 | 1 | iron, magnesium, potassium, copper, manganese, B1, B3, B6, B9, Vitamin A, Vitamin A, Vitamin K | Vitamin C++ | 41.26 |
| Bitter gourd/melon | cooked | 1 cup | 20 | 4 | 2 | 2 | 1 | magnesium, potassium, zinc, manganese, vitamin A | Vitamin C++, vitamin A, vitamin K | not studied |
| Bok choy (pak choy, chinese cabbage) |
cooked | 1 cup | 20 | 3 | 1.5 | 1.5 | 2.5 | calcium, iron, magnesium, copper, zinc, manganese, B1, B2, B3, B6, B9 | Vitamin C, Vitamin A, Vitamin K | not studied |
| Broccoli | cooked | 1 cup | 40 | 6.5 | 4 | 2.5 | 2.5 | potassium, selenium, B9 | Vitamin C++, Vitamin K++ | 34.89 |
| Brussels sprouts | cooked | 8 small | 60 | 13 | 9 | 4 | 4 | magnesium, B9, Vitamin A | Vitamin C+ | 32.23 |
| Butternut squash | cooked | 1 cup | 80 | 21.5 | 15 | 6.5 | 2 | calcium, iron, magnesium, potassium, copper, manganese, B1, B3, B5, B6, Vitamin E | Vitamin C+, B2, Vitamin A++ | not studied |
| Buttercup squash | cooked | 1 cup | 80 | 21.5 | 15 | 6.5 | 2 | calcium, iron, magnesium, potassium, copper, manganese, B1, B3, B5, B6, Vitamin E | Vitamin C+, Vitamin A++ | not studied |
| Cabbage | raw | 1 cup | 25 | 5 | 3 | 2 | 1 | Calcium, potassium, copper, manganese, B1, B2, B5, B6, B9, | Vitamin C, Vitamin K+ | 24.51 |
| Caigua (slipper gourd) | cooked | 100gm | 20 | 4 | 3 | 1 | - | potassium, vitamin C, B1, B2 | N/A | not studied |
| Carrots | raw | 1 cup | 50 | 12.5 | 9 | 3.5 | 1 | calcium, magnesium, potassium, copper, zinc, manganese, vitamin C, B1, B2, B3, B5, B6, B9, vitamin E, vitamin K | Vitamin A++ | 22.6 |
| Celery | raw | 1 cup | 14 | 3 | 1.5 | 1.5 | 0.5 | calcium, magnesium, potassium, manganese, vitamin C, B2, B6, B9, | vitamin K | not studied |
| Chard | raw | 1 cup | 7 | 1.5 | 1 | 0.5 | 0.5 | iron, magnesium, potassium, copper, manganese, vitamin C, vitamin A, vitamin E | Vitamin K++ | 89.27 |
| Chayote squash | cooked | 1 cup | 35 | 7.5 | 3 | 4.5 | 1 | magnesium, potassium, zinc, manganese, vitamin C, B1, B2, B3, B5, B6, B9, vitamin K | copper | not studied |
| Chicory greens | raw | 1 cup | 7 | 1 | 0 | 1 | - | potassium, manganese, vitamin C, B2, B5, B9, vitamin A, vitamin E | Vitamin K++ | 73.36 |
| Chonggak radish (ponytail radish) | fermented | 100gm | 38 | 7 | 6 | 1 | 2 | calcium, iron, magnesium, vitamin C | N/A | not studied |
| Choy sum | cooked | 1 cup | 20 | 3 | 3 | 0 | 2 | iron | calcium, vitamin C++, Vitamin A++ |
not studied |
| Collard greens | cooked | 1 cup | 60 | 11 | 3 | 7.5 | 5 | iron, magnesium, potassium, copper, zinc, B1, B2, B3, B5, B6, B9, vitamin E | calcium, manganese, vitamin C+, vitamin A, vitamin K++ | 62.49 |
| Cucumber | raw | 1/2 cup | 8 | 1.5 | 1.5 | 0 | 0 | B5, vitamin K | N/A | not studied |
| Daikon radish | raw | 1 cup | 90 | 5 | 3 | 2 | 0 | magnesium, potassium, copper, B5, B6, B9 | Vitamin C | not studied |
| Dill pickle | raw | 1 large | 15 | 3 | 2 | 1 | 0 | calcium, potassium, copper, manganese, vitamin C, B1, B2, B5, B6, B9 | Vitamin K | not studied |
| Eggplant | cooked | 1 cup | 30 | 8 | 5.5 | 2.5 | 1 | copper, zinc, manganese, B1, B3, B6, B9 | N/A | not studied |
| Endive | raw | 1 cup | 8 | 0.015 | 0 | 1.5% | 0.5 | potassium, manganese, vitamin C, B5, B9, vitamin A, | Vitamin K++ | 60.44 |
| Fennel | cooked | 1 cup | 30 | 6 | 3 | 3 | 1 | calcium, iron, magnesium, potassium, copper, manganese, vitamin C, B3, B5, vitamin A, vitamin E | Vitamin K | not studied |
| Gai Lan (chinese broccoli) |
cooked | 1 cup | 20 | 3 | 1 | 2 | 1 | calcium, iron, magnesium, potassium, copper, manganese, B1, B2, B6, vitamin A | Vitamin C, B9, vitamin K+ | not studied |
| Garlic | cooked | 1 clove | 5 | 1 | 1 | 0 | 0.5% | manganese | N/A | not studied |
| Green beans | cooked | 1 cup | 44 | 9.5 | 5.5 | 4 | 2 | calcium, iron, magnesium, potassium, copper, zinc, manganese, vitamin C, B2, B3, B6, B9, vitamin E | Vitamin A+, vitamin K+ | not studied |
| Green onion | raw | 1 cup | 32 | 7.5 | 5 | 2.5 | 2 | calcium, iron, magnesium, potassium, copper, zinc, B1, B2, B3, B9, vitamin A, vitamin E | Vitamin C, vitamin K++ | 27.35 |
| Green peas | cooked | 1 cup | 134 | 25 | 16 | 9 | 9 | calcium, iron, magnesium, potassium, zinc, selenium, B5, vitamin A, | copper, manganese, vitamin C, B1, B2, B3, B6, B9, vitamin K | not studied |
| Jalapeno | raw | 1 cup | 43 | 9.5 | 5.5 | 4 | 2.5 | magnesium, potassium, copper, manganese, B1, B2, B3, B5, B9, vitamin A | Vitamin C++, B6, vitamin E, vitamin K | not studied |
| Jicama | raw | 1 cup | 49 | 11.5 | 5 | 6.5 | 1 | iron, magnesium, potassium, copper, manganese, B2, B5, B6, B9, vitamin E | Vitamin C | not studied |
| Jute leaves | cooked | 1 cup | 30 | 6 | 4.5 | 1.5 | 3 | calcium, iron, magnesium, copper, zinc, manganese, B1, B2, B3, vitamin A, vitamin E | Vitamin C, B6, B9, vitamin K++ | not studied |
| Kabocha squash | cooked | 1 cup | 80 | 21.5 | 15 | 6.5 | 2 | calcium, iron, magnesium, potassium copper, manganese, B1, B3, B5, B6, vitamin E | Vitamin C+, B2, vitamin A++ | not studied |
| Kale | cooked | 1 cup | 43 | 6.5 | 1.5 | 5 | 3.5 | copper, iron, magnesium, potassium, copper, zinc, B1, B3, B5, B6, B9, vitamin A, vitamin E | manganese, vitamin C, vitamin K++ |
49.07 |
| Kholrabi | cooked | 1 cup | 48 | 11 | 9 | 2 | 3 | calcium, iron, magnesium, potassium, zinc, manganese, B1, B2, B3, B5, B6, B9, vitamin E | copper, vitamin C++ | 25.92 |
| Leeks | cooked | 1 cup | 31 | 7.5 | 6.5 | 1 | 1 | magnesium, copper, manganese, vitamin C, B6, B9, vitamin A, vitamin E | vitamin K | 10.9 |
| Lettuce (iceberg) | raw | 2 cups | 14 | 3 | 2 | 1 | 1 | potassium, copper, manganese, vitamin C, B1, B9, vitamin A | vitamin K | 18.28 |
| Lettuce (romaine) | raw | 2 cups | 17 | 3 | 1 | 2 | 1 | iron, magnesium, potassium, copper, manganese, vitamin C, B1, B2, B5, B6 | B9, vitamin A, vitamin K+ | 63.48 |
| Luffa (chinese okra) | cooked | 1 cup | 100 | 12 | 8 | 4 | 4 | calcium, iron, potassium, zinc, vitamin C, B1, B2, B3, vitamin A, vitamin E | copper, vitamin C, B1, B6, B9, vitamin K+ | not studied |
| Microgreens | raw | 1/2 cup | 39 | 4.5 | 1.5 | 3 | 3 | calcium, potassium, zinc, vitamin C, B2, B3, B5, B6 | iron++, magnesium, copper+, selenium, manganese, B9, vitamin A+, vitamin K+ | not studied |
| Mung bean sprouts | raw | 1 cup | 31 | 6 | 4 | 2 | 3 | iron, magnesium, zinc, manganese, vitamin C, B1, B2, B3, B5, B6, B9 | copper, vitamin K | not studied |
| Mushrooms (white) | cooked | 1 cup | 44 | 8.5 | 5 | 3.5 | 3 | iron, magnesium, potassium, zinc, manganese, vitamin C, B1, B6, B9 | copper+, selenium, B2, B3, B5+ | not studied |
| Mustard greens | 61.39 | |||||||||
| Chinese cabbage (Napa cabbage) | cooked | 1 cup | 16 | 3 | 1 | 2 | 1.5 | calcium, magnesium, potassium, manganese, B1, B2, B3, B6, B9 | vitamin C, vitamin K+ | 91.99 |
| Nopales (cactus) | cooked | 1 cup | 22 | 4 | 2 | 2 | 2 | iron, magnesium, potassium, copper, vitamin C, B2, B6, vitamin K | calcium, manganese | not studied |
| Okra (bamya, gombo, bhindi) | cooked | 8 each | 19 | 4 | 2 | 2 | 1.5 | calcium, magnesium, copper, zinc, manganese, vitamin C, B1, B2, B3, B5, B6 | Vitamin K | not studied |
| Onion | cooked | 1 cup | 107 | 6.5 | 5 | 1.5 | - | manganese, B1, B2, B5, B6, vitamin E, vitamin K | N/A | not studied |
| Poblano peppers | raw | 1 cup | 30 | 7 | 4.5 | 2.5 | 1 | iron, potassium | vitamin C++ | not studied |
| Pumpkin | cooked | 1 cup | 40 | 10 | 7 | 3 | 1 | iron, magnesium, potassium, zinc, manganese, vitamin C, B1, B2, B3, B5, B6, vitamin E | copper, vitamin A++ | 33.82 |
| Radish | raw | 1 cup | 20 | 4 | 2 | 2 | 0 | magnesium, potassium, copper, zinc, manganese, vitamin C, B2, B5, B6, B9 | N/A | 16.91 |
| Radicchio | raw | 1 cup | 9 | 2 | 1.5 | 0.5 | 0.5 | potassium, copper, manganese, vitamin C, B9, vitamin E | vitamin K++ | not studied |
| Rutabaga | cooked | 1 cup | 100 | 15 | 11 | 4 | 2 | calcium, iron, magnesium, copper, zinc, B1, B2, B3, B6, B9, vitamin E, vitamin K | Vitamin C | 11.58 |
| Shishito peppers | cooked | 7 peppers | 15 | 3 | 1 | 2 | 2 | Vitamin A, vitamin K | vitamin C | not studied |
| Spaghetti squash | cooked | 1 cup | 75 | 18 | 8 | 10 | 1 | magnesium, potassium, copper, vitamin C, B1, B2, B3, B6, B9, vitamin A, vitamin E, vitamin K | N/A | not studied |
| Spinach | cooked | 1 cup | 50 | 7.5 | 3 | 4.5 | 6 | calcium, zinc, selenium, B1, B3 | iron, magnesium, copper, vitamin C, B2, B6, B9+, vitamin A++, vitamin E, vitamin K++ | 86.43 |
| Snow peas | cooked | 1 cup | 67 | 11 | 7 | 4 | 5 | calcium, iron, magnesium, potassium, copper, zinc, manganese, vB1, B2, B3, B5, B9, vitamin A, vitamin E | Vitamin C++, Vitamin K+ | not studied |
| Sugar snap peas | raw | 1 cup | 35 | 6 | 4 | 2 | 2 | calcium, iron | vitamin C+, vitamin A, vitamin K | not studied |
| Summer squash | cooked | 1 cup | 42 | 9 | 6 | 3 | 2 | calcium, iron, magnesium, copper, zinc, vitamin C, B1, B2, B3, B5, B6, B9, vitamin K | manganese | not studied |
| Tomatillo | raw | 1 cup | 42 | 7.5 | 5 | 2.5 | 1 | iron, potassium, copper, manganese, B1, B2, B3, B6, vitamin K | vitamin C | not studied |
| Tomato | raw | 1 cup | 32 | 7 | 5 | 2 | 1.5 | iron, magnesium, potassium, copper, manganese, B1, B3, B6, B9, vitamin A, vitamin E, vitamin K | vitamin C | not studied |
| Turnips | cooked | 1 cup | 34 | 8 | 5 | 3 | 1 | calcium, magnesium, potassium, manganese, B1, B6, B9 | vitamin C | 11.43 |
| Turnip greens | cooked | 1 cup | 29 | 6 | 1 | 5 | 1.5 | iron, magnesium, potassium, copper, B1, B2, B3, B4, B6, vitamin E | calcium, manganese, vitamin C+, B9, vitamin A, vitamin K++ | 62.12 |
| Water chestnuts | raw | 1/2 cup | 60 | 15 | 13 | 2 | 1 | magnesium, potassium, copper, manganese, vitamin C, B1, B2, B3, B5, B6, vitamin E | N/A | not studied |
| Zucchini | cooked | 1 cup | 31 | 5.5 | 3.5 | 2 | 2 | calcium, iron, magnesium, potassium, copper, zinc, manganese, B1, B2, B3, B5, B6, B9, vitamin A, vitamin K | vitamin C | not studied |
| Watercress | raw | 1 cup | 4 | 0 | 0 | 0 | 0 | calcium, manganese, vitamin C, B2, vitamin A | vitamin K+ | 100 |